Papa's Journal - Winter of Mass Construction!

Arms

Arm Set 1
DB Curls
55lb x 10, 65lb x 10, 65lb x 10, 65lb x 10

Superetted with...
DB Skullcrusher
50lb x 12, 50lb x 12, 50lb x 12, 50lb x 12

Superetted with...
Reverese Grip Forearm Curls
25lb x 20, 25lb x 20, 25lb x 20, 25lb x 20

Arm Set 2
Cable Pushdown
110lb x 20, 120lb x 20, 130lb x 20, 130lb x 20

Supersetted with...
Rope Curls
70lb x 12, 70lb x 12, 70lb x 12, 70lb x 12
 
Cuban Shoulder Press (each arm)
15lb x 12, 15lb x 12, 15lb x 12, 15lb x 12

Set 3
Machine Curl
150lb x 12, 150lb x 12, 150lb x 12, 150lb x 12

SUpersetted by...
Reverse Grip Pulldown (single arm, weight for each arm)
30lb x 12, 30lb x 12, 30lb x 12, 30lb x 12

Also did a little ab work

Shoulders

OH Seated Smith Press
60k x 12, 90k x 10, 100k x 10, 110k x 10, 110k x 7

Incline Bench
110k x 10, 110k x 10, 110k x 7, 110k x 5

Lateral Raises
25lb x 25, 30lb x 15, 25lb x 20, 25lb x 17, 25lb x 16, 25lb x 15

OH Seated DB Press
65lb x 12, 70lb x 12, 70lb x 10, 70lb x 10, 70lb x 12

Front DB Raises (each arm)
25lb x 15, 25lb x 15, 25lb x 15, 25lb x 15

Adding a little chest work as it interelated with the shoulder work.   I've noticed Levrone do it a lot so i'm gonna give a whirl for a while and see how it works out for me...

Papa Lazarou


Me on Saturday...

Physique is coming along very well mate, excellent work

Cheers Dan!

Legs

Leg Press
300k x 12, 340k x 12, 380k x 12, 380k x 12 - couldn't get started today and knee's felt sore - think the water is starting to drop from the test - defo felt it more on my knee's - may see if I can get wraps tomorrow...

Hack Squat
140k x 6, 160k x 6, 180k x 6, 200k x 6, 220k x 5 - knee's felt sore on this

Leg Extensions (5x legs angled in, 5x legs straight out, 5x angled out, no stopping between angles)
150lb x 15, 150lb x 15, 150lb x 15, 150lb x 15


Calf Raise - 3 second pause when up and a good stretch when down...
200k x 10, 200k x 10, 200k x 10

Felt weak today.  Odd.  Knee's a little sore.  Need a good nites rest I think.

Did you jump straight in at 300k mate?
My knees would be in agony if I did that. Nice pressing all the same tho.

Do you use deep heat? I always spray deep heat pre-training, helps a lot.
Get your glucosamine and chrondritin in for a bit.

Between your RC and your kness, your not having much luck with the joints mate, are you?

TBH thats fairly light for me with that number of reps - till recently i've been pressing 360k x 20 x 4 sets.  Think using a different machine messed me up - Seems at slightly the wrong angle making you press a bit against the angle rather than with it.

RC has healed up rather well but yes, i'm always cautious with my joints so listen and spell it out for myself in my journal so know when I first feel pain etc so I can refer back to it.

Chest and shoulder day tm...

Chest

Incline DB Bench
70lb x 12, 85lb x 12, 100lb x 12, 50k x 12, 55k x 12, 55k x 10

Incline Smith Press
100k x 10, 100k x 10, 100k x 10, 100k x 10

OH Smith Shoulder Press
110k x 10, 105k x 10, 105k x 10

Machine Flye
170lb x 20, 170lb x 20, 170lb x 20, 170lb x 20

Flat DB Bench
60lb x F - arms didn't feel right after all the angled benching, muscle was pumped to push at an angle

Finished witha Pro Recover from CNP (courtesy of Bodybuilding Warehouse).  Really nice, subtle, no too strong in taste and got some decent protein/cabs in me.  Will be using again.

Back & Biceps

Lat Pull Down (to front)
180lb x 6, 190lb x 6, 200lb x 6, 210lb x 6

Lat Pull Down (to back)
180lb x 6, 190lb x 6, 200lb x 6, 210lb x 6

Machine Row
185lb x 6, 215lb x 6, 245lb x 6, 275lb x 6

One Arm DB Row (each arm)
100lb x 6, 110lb x 6, 120lb x 6, 154lb x 6

Standing EzBar Curl
70lb x 6, 80lb x 6, 90lb x 6, 100lb x 6, 110lb x 6

Seated DB Curls (each arm)
45lb x 6, 50lb x 6, 55lb x 6, 60lb x 6, 65lb x 6

Concentration Curl (each arm)
25lb x 12, 30lb x 12, 35lb x 12, 35lb x 12, 35lb x 12 - this was done without knee bracing in the air, just using the bicep to curl - gives an amazing pump!

The figures for lat pull downs are approx (on low side) can't remember exact figures.  Following Levrone in his style of workout and they give pretty damn intense pumps and mean a min of down time between sets (about 30-40 seconds breather).  Took around about one hour.  Sweet.

Legs

Hack Squat
315lb x 6, 365lb x 6, 415lb x 6, 465lb x 6, 515lb x 2

Leg Press
495lb x 12, 585lb x 12, 675lb x 12, 765lb x 10

Leg Extensions (Angle out x 5, straight x 5 and angled in x 5)
150lb x 15, 150lb x 15, 150lb x 15, 150lb x 15

Supersetted with...
Calf Raise
210k x 10, 210k x 10, 210k x 10, 210k x 10

Hard work tonite - need some wraps I think and some glucosmine for my joints!

Chest, Shoulders & Triceps

Incline DB Bench
85lb x 8, 100lb x 8, 50k x 8, 55k x 6 - fecking ejit passing me up the 55k almost dropped the fecking DB as he was passing me it, has pulled a muscle in the elbow - hopefully minor!

OH Smith Press
60k x 12, 100k x 8, 90k x 8, 95k x 8

Incline Smith Bench
60k x 12, 100k x 8, 110k x 8, 110k x 8

DB Lateral Rise
25lb x 20, 25lb x 20, 25lb x 20, 25lb x 20

Machine Flye
150lb x 20, 200lb x 20, 200lb x 17, 200lb x 15

Left elbow is tweaked a little.  Winny drying joints didn't help.  Ejit guy passing the damned DB up!

Incline Smith Bench

papa- do u not do any direct hamstring work?
sorry if ive missed it mate..
some very nice numbers on the hack and leg press there fella!!

My hams are naturally big mate - trying to balance out the quads.  I do hit them, but only once or twice a month.

ah right, cool!!
haha, if only i had a body part i dint need t train cos it was already massive :-) haha..

What does your daily diet look like at the min mate? Very interested in keto right now and your results play a big part in that.

830               50g whey & 25g of peanut butter
1130             5 eggs
1430             50g whey & 25g of peanut butter
1730             5 eggs
2030             200g chicken & 15g almonds
2300             200g chicken & handful of green salad.

A few drinks of sugar free squash and/or coke zero for the sweet side of my life.  Try to keep to min mind you.

And thats it!

how does that break down in cals

pro/ fat....??

thanks papa, what time do you train at? and is hunger ever an issue?

Protein
In eggs = 65g of protein (eggs x 10 @ 6.5g each)
In whey = 86g of protein (100g of whey)
In chicken = 80g of protein (400g of chicken)
In almonds = 3g of protein (15g of almonds)
In Peanut Butter = 80g of protein (2 tablespoons of PB)
TOTAL = 314g of protein

Fats
In eggs = 40g of fat (eggs x 10 @ 4g each)
In whey = 2.8g of fat (100g of whey)
in chicken = 26g of fat (400g of chicken)
In almonds = 7.5g of fat
In Peanut Butter = 15g (2 tablespoons of PB)
TOTAL = 91.3g of fat

Carbs
In eggs = Trace amounts of carbs
In whey = 6.8g of carbs (100g of whey)
In chicken = Trace amounts of carbs
In almonds = 0.9g of carbs
In Peanut Butter = 12g of carbs (2 tablespoons of PB)
TOTAL 19.7g of carbs (excluding any squash or coffee I have - normally 3 cups of coffe and a couple of pints of sugar free squash so prolly 23g in total)

TOTAL cals = 2168.7 cals a day, give or take.

Hope that helps!

bigin


thanks papa, what time do you train at? and is hunger ever an issue?

Cardio is at 6.30am and 10pm.
Weights are at about 7.30pm.

Hunger only rears its head a little after carb up day and that usually ghoes quite quickly.  Took me about 7 days to get into the style of eating and the lack of food in the diet.

All good tho, results speak for themselves

Back and Biceps

Lat Pull Down (to front)
180lb x 8, 190lb x 8, 200lb x 8, 210lb x 8, 220lb x 8, 230lb x 8

Low Row
230lb x 8, 250lb x 8, 230lb x 8, 230lb - 250lb felt uncontrolled, 230lb is much more controlled and could feel contractions of muscle properly

DB Row
55k x 8, 55k x 8, 55k x 8, 55k x 8

DB Curls (each arm)
50lb x 10, 50lb x 10, 50lb x 10, 50lb x 10

Machine Curl
150lb x 10, 170lb x 10, 170lb x 10, 170lb x 7, 170lb x 10

Reverse Grip Curl
25lb x 20, 25lb x 20, 25lb x 20, 25lb x 20

Left arm still sore after the pull yesterday.  Time to have a day or two rest I think and then onto legs again...